WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Pn-reenit Workout

    Lämppänä voimatempaus+vala+tempaus allepudotus+tempaus 5x1+1+1+1
    15,20

    Tempausta pukeilta pp kakkosia
    20,24,25,29,30,32,34,36,37,38

    Rive pukeilta pp +työntö 2+1
    25,30,35,40,44,46,48,50

    Takakyykky 1x4
    Lämpät 50,60,70,80 kolmosia
    Nelosena 87kg

    Loppujumppana köpis

  • Main site Wednesday 250219 Workout

    For time

  • 6.12.2025 2-3 rounds Workout

    2-3 Rounds @ 2-3 RIR

    0:30/side Off-set (FR+OH) carry
    8-12/side Bulgarian split squat
    0:20-0:30/side Copenhagen plank

  • WOD, metcon Workout

    Every 8'min for 3 Rounds

    Treenaaja ___________________________ Kuntoilija ( 2 Rounds of:)
    30 Wall ball 9/6kg ___________________ 15 Wall ball
    20 Power Clean & Jerks 60/45kg ____ 10 Power Clean & Jerks 50/30kg
    10 Bar muscle ups ___________________ 5 Box/Banded, Muscle-ups
    Remaining time rest _________________ Remaining time rest

  • PT Group TI 3.9. klo 10 Workout

    LÄMMITTELY
    • Selinmakuulla jalan nostot
    • Selinmakuulla jalan kierrot
    • Kylkimakuulla raajojen vastakkaiset kurotukset
    • Nelinkontin lonkan pyöritykset
    • Nelinkontin lonkan koukistus ja ojennus
    • Nelinkontin lonkan loitonnus - polven ojennus & koukistus
    • Skorpionikierrot
    • Dynaaminen kylkivenytys toispolviseisonnassa

    VOIMA
    3 x 8 boksikyykky
    3 x 8 leuanveto
    Merkkaa painot erikseen

    KIERTOHARJOITUS
    2-3 kierrosta, 35s./15s.
    1. Askelkyykky eteen - sivulle - taakse
    2. Pikkukarhu - jalan kierto läpi
    3. Dead bug pieni vk
    4. Uimari

  • 3rnds bench-press-fly Strength

    DB bench press 12-15 reps
    DB press 8-12 reps
    DB fly 8-10 reps

    Roe

    RPE 3,5-4, 1-2 reps in tank/ set

  • 9.3.2024 Clean & Jerk Strength

    Clean + front squat + split jerk

    6 to 8 x 1+1+1 @ 65-85%, go every 2:00

  • 5.3.2024 Workout Warmup Workout

    Warm-up
    3:00 Air Bike / Echo Bike
    * Build up pace each minute (easy/moderate/moderate-hard)
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses
    +
    Overhead squat
    3 Overhead squat (tempo 3211) @ empty barbell
    3 Overhead squat (tempo 2111) @ empty barbell
    3 Overhead squat @ empty barbell
    * tempo 3231 = 3 sec down : 2 sec hold (bottom) : 1 sec up : 1 sec pause (top)
    * tempo 2121 = 2 sec down : 1 sec hold (bottom) : 1 sec up : 1 sec pause (top)
    +
    4 rounds
    5 Overhead squat* @ build up each round
    20 Double-unders
    5 Toes-to-bars
    6 DB snatches, alt
    1:00 Row / Air bike / SkiErg (rotate)

  • 9.3.2024 Ergos Workout

    Aerobic + anaerobic capacity
    5:00 Echo bike @ easy
    5:00 Row @ easy
    –

    4 Rounds, go every 2:00
    0:15 Sprint Echo Bike
    Jog/walk for recovery
    –
    5:00 Row @ easy
    5:00 Echo bike @ easy
    –
    4 Rounds, go every 2:00
    0:15 Sprint Row
    Air bike for recovery
    –
    5:00 Air bike @ easy
    5:00 Run @ easy

  • Lämpoö for quality Workout

    3 rundia laadukkaasti
    10 hyvää huomenta bb 40kg
    5+5 sh oh lunge
    10+10 gorilla row 20kg
    10 leg raises
    10 db bench press 20kg